We shall rebuild him...
-
[u][b]Lower Body/Bicep Work out 2:[/b][/u]<br />
<br />
[b]Dead lift warm up:[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 100 kg<br />
<br />
[b][u]Supersetted with [/u]Wide Grip Pull Ups:[/b]<br />
3 sets of BW x 6<br />
<br />
[b]Dead Lift working Sets:[/b]<br />
3 sets of 10 x 110 kg<br />
<br />
[b][u]Supersetted with [/u]Underhand chins:[/b]<br />
3 sets of 7<br />
<br />
[b]Barbell Lunges:[/b]<br />
10 es x 60 kg<br />
10 es x 65 kg<br />
10 es x 65 kg<br />
<br />
[b][u]Superset with[/u] Back Raise with 20 kg plate:[/b]<br />
3 sets of 10<br />
<br />
[b]Barbell Step Ups:[/b]<br />
10 es x 65 kg<br />
10 es x 70 kg<br />
10 es x 70 kg<br />
<br />
[b][u]Superset with[/u] EZ bar Bicep Curls:[/b]<br />
3 sets of 10 x Bar + 30kg<br />
<br />
[b]Barbell Good Mornings:[/b]<br />
10 x 40 kg<br />
10 x 45 kg<br />
10 x 47.5 kg<br />
10 x 47.5 kg<br />
<br />
[b][u]Superset with[/u] Single Arm Bicep Curls on Ez bar bench:[/b]<br />
3 sets of 10 es x 17.5 kg es<br />
<br />
[b]Overhand cable bicep curls:[/b]<br />
20 x 30 kg<br />
20 x 36 kg<br />
20 x 36 kg<br />
<br />
Took about an hour. It was a decent weights session for the legs and lower back so it will be interesting to see how the body feels tomorrow. I was feeling a little bit tired after work so went to the gym after tea and a bit of a rest. Because of the later session time I decided not to take any super pump as I actually want to sleep tonight. Energy levels were still good. Obviously the weights with the legs are still limited but the work out is designed to hit the important muscles that Im still trying to build up. It was still at a good intensity with the super sets. Deffinately a good sweat up -
[u][u][b]Chest and Triceps today:[/b][/u][/u]<br />
<br />
Warm Up - 20 mins of knee rehab:<br />
<br />
[b]3 trisets of:[/b]<br />
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps<br />
<br />
[b]Standing Cable Hamstring Curls[/b]<br />
3 sets of 10<br />
<br />
Bench presses, targeting 70 reps. I was aiming to do it within four sets, but missed out both times again. Felt a good pump through it.<br />
<br />
[b]DB Flat Bench:[/b]<br />
23 x 35 kg es<br />
17 x 35 kg es<br />
14 x 35 kg es<br />
12 x 35 kg es<br />
7 x 35 kg es<br />
<br />
[b]DB Incline Bench:[/b]<br />
17 x 25 kg es<br />
16 x 25 kg es<br />
16 x 25 kg es<br />
15 x 25 kg es<br />
12 x 25 kg es<br />
<br />
[b]Cable Cross overs - high to low:[/b]<br />
10 x 30 kg es<br />
10 x 33 kg es<br />
10 x 33 kg es<br />
<br />
[b]Cable Cross Overs - low to High:[/b]<br />
10 x 24 kg es<br />
10 x 27 kg es<br />
10 x 27 kg es<br />
<br />
[b]DB Bench Flies[/b]<br />
10 x 15 kg es<br />
10 x 17.5 kg es<br />
10 x 17.5 kg es<br />
<br />
[b][u][u]Supersetted with: [/u][/u]DB Bench Pull overs:[/b]<br />
10 x 30 kg<br />
10 x 32.5 kg<br />
10 x 32.5 kg<br />
<br />
[b]100 Decline Press Ups: - as many sets as it takes to hit 100[/b]<br />
x 10, 8, 8, 9, 8, 8, 7, 8, 8, 8, 8, 10<br />
<br />
[b]Tricep Rope Pull Downs:[/b]<br />
10 x 36<br />
10 x 42<br />
10 x 42<br />
<br />
This work out gave me a crazy pump. Such a different type of training to the strength training. The fatigue kicks in something cronic after 10-12 reps. It also hit the triceps really well. I tried to do some BW dips after the press ups and couldnt even do 1 rep so just finished off with some quick pull downs to finish the triceps up. The Chest work out took about 65 mins. It blew out a little bit because the press ups took so bloody long. -
[u][b]Legs and Biceps today: 65 - 70 mins (121.4 kg)[/b][/u]<br />
<br />
[b]Box Squats:[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 90 kg<br />
10 x 100 kg<br />
10 x 120 kg<br />
10 x 130 kg<br />
10 x 140 kg<br />
10 x 145 kg<br />
[b] [/b]<br />
[b]Smith Machine Sprinter Lunges:[/b]<br />
10 es x 40 kg + Bar<br />
10 es x 45 kg + Bar<br />
10 es x 45 kg + Bar<br />
[b] [/b]<br />
[b]Single Leg Leg Press:[/b]<br />
10 es x 60 kg<br />
10 es x 80 kg<br />
10 es x 80 kg<br />
10 es x 90 kg<br />
<br />
[b]Single Leg Cable Hamstring Curl:[/b]<br />
10 es x 30 kg<br />
10 es x 36 kg<br />
10 es x 36 kg<br />
<br />
[u][b]DB Triset:[/b][/u]<br />
[b] [/b]<br />
[b]Seated DB Bicep Curl:[/b]<br />
3 sets of 10 x 15 kg es<br />
<br />
[b]Incline DB Bicep Curl:[/b]<br />
3 sets of 10 x 12.5 kg es<br />
[b] [/b]<br />
[b]Incline DB Bicep Curl - Chest on bench:[/b]<br />
3 sets of 10 x 9 kg es -
Dang bro, you crank out the sets! Good to see an upward trend on the squats. Are they feeling pretty good now? You should have your form nicely sorted.
-
Forms good, back to where it used to be. Even on the heavy sets I'm confident for the entire set. It's getting to the point that I think I can almost knock off a few of those warm up sets at the start. I probably would of gone to 150 had I had a spot. <br />
<br />
I'm also stoked that I'm handling the full leg sessions again, getting no pain and no swelling in the knee which is good, although I make an effort with the ice and anti inflams as a precaution. If I get through this next month without incident I'm going to look at re introducing super sets again -
Awesome bro - good to hear you are still working hard on the ice/anti-inflam etc - last thing you want is to push too hard too soon. You must be so close to getting back to normal that it's tempting to really crank up the training. Probably one of the trickiest parts of the rehab cycle if you get carried away!
-
-
Went down to training and did a bit of my own stuff again.<br />
<br />
After the warm up I did a body weight circuit:<br />
<br />
[b]5 rounds of: (21 minutes)[/b]<br />
15 Burpees<br />
15 BW squats<br />
15 es Mountain Climbers<br />
15 press ups<br />
15 Crunches<br />
5 x 7-8m hill sprints<br />
<br />
3 min break<br />
<br />
10 x 100 m Sprints going every 1 min<br />
<br />
3 min break<br />
<br />
[b]Core:[/b]<br />
<br />
5 x 1 min front bridge (30 sec rest between each set)<br />
5 x 25 bicycle crunches<br />
3 x 1 min side bridge es (1 min left, 1 min right, 1 min rest)<br />
<br />
3 min break<br />
<br />
10 x 50 m sprints going every 30 seconds -
[b]Shoulders and back tonight: 1 hour all up?[/b]<br />
<br />
Warm Up: 5- 10 mins of BOSU Ball knee rehab<br />
<br />
[b]3 sets of 6 BW Wide Grip Pull Ups[/b]<br />
<br />
[b]3 sets of 6 Underhand Chin Ups[/b]<br />
<br />
[b]BB Shoulder Press:[/b]<br />
10 x 60 kg<br />
10 x 62.5 kg<br />
10 x 62.5 kg<br />
<br />
[b]Super set with DB Bent over Row:[/b]<br />
3 sets of 10 es x 50 kg<br />
<br />
[b]BB Upright Row:[/b]<br />
10 x 45 kg<br />
10 x 47.5 kg<br />
10 x 47.5 kg<br />
<br />
[b]Super Set with BB Front lateral Raise:[/b]<br />
3 sets of 10 x 22.5 kg<br />
<br />
[b]Seated Cable Row:[/b]<br />
10 x 72 kg<br />
10 x 78 kg<br />
10 x 84 kg<br />
<br />
[b]Super set with DB Side lateral Raises:[/b]<br />
10 x 12 kg es<br />
10 x 10 kg es<br />
10 x 10 kg es<br />
<br />
[b]Underhand Lat Pull Downs:[/b]<br />
10 x 72 kg<br />
10 x 78 kg<br />
10 x 84 kg<br />
<br />
[b]Super set with Bent over DB Rear lateral Raises:[/b]<br />
10 x 10 kg es<br />
10 x 10 kg es<br />
10 x 10 kg es<br />
<br />
[b]Standing Rope Face Pull[/b]<br />
10 x 30 kg<br />
10 x 36 kg<br />
10 x 42 kg<br />
<br />
[b]Bradford Press:[/b]<br />
20 x 20 kg<br />
20 x 25 kg<br />
20 x 25 kg -
[u][b]Legs and Biceps 2 tonight:[/b][/u]<br />
<br />
10 - 15 mins of Warm Up doing knee rehab<br />
<br />
[b]Dead lift Warm up:[/b]<br />
10 x 60 kg<br />
10 x 90 kg<br />
10 x 110 kg<br />
<br />
[b][u]Superset with [/u]DB Bicep Curls:[/b]<br />
3 sets of 10 x 20 kg es<br />
<br />
[b]Dead Lift Working set:[/b]<br />
3 sets of 10 x 115 kg<br />
<br />
[b][u]Superset with [/u]Standing Ez bar Bicep Curls:[/b]<br />
3 sets of 10 x 35 kg<br />
<br />
[b]BB alternate Lunges:[/b]<br />
3 sets of 10 es x 60 kg<br />
<br />
[b][u]Super set with [/u]DB Reverse walking lunges:[/b]<br />
3 sets of 10 es x 30 kg es<br />
<br />
[b]BB Good Mornings:[/b]<br />
10 x 45 kg<br />
10 x 47.5 kg<br />
10 x 50 kg<br />
<br />
[b][u]Superset with[/u] Single DB Preacher Curls:[/b]<br />
10 es x 15 kg<br />
10 es x 17.5 kg<br />
10 es x 17.5 kg<br />
<br />
[b]BB Box Step Ups:[/b]<br />
10 es x 70 kg<br />
10 es x 75 kg<br />
10 es x 80 kg<br />
<br />
[b][u]Super set with[/u] Back Raise[/b]<br />
3 sets of 10 with a 20 kg plate<br />
<br />
The work out excluding the warm up was about an hour. I felt like shit today, so was stoked at how good the session was. Especially considering I was pretty close to pulling the pin. -
[u][u][u][b]Chest and Triceps today:[/b][/u][/u][/u]<br />
<br />
Warm Up - 20 mins of knee rehab:<br />
<br />
[b]3 trisets of:[/b]<br />
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps<br />
<br />
[b]Standing Cable Hamstring Curls[/b]<br />
3 sets of 10<br />
<br />
Bench presses, targeting 70 reps. I was aiming to do it within four sets, but missed out both times again. Felt a good pump through it.<br />
<br />
[b]DB Flat Bench:[/b]<br />
27 x 35 kg es<br />
18 x 35 kg es<br />
15 x 35 kg es<br />
12 x 35 kg es<br />
<br />
[b]DB Incline Bench:[/b]<br />
23 x 25 kg es<br />
17 x 25 kg es<br />
17 x 25 kg es<br />
13 x 25 kg es<br />
<br />
[b]Cable Cross overs - high to low:[/b]<br />
10 x 30 kg es<br />
10 x 36 kg es<br />
10 x 36 kg es<br />
<br />
[b]Cable Cross Overs - low to High:[/b]<br />
10 x 24 kg es<br />
10 x 27 kg es<br />
10 x 27 kg es<br />
<br />
[b]DB Bench Flies[/b]<br />
10 x 15 kg es<br />
10 x 17.5 kg es<br />
10 x 20 kg es<br />
<br />
[b][u][u][u]Supersetted with: [/u][/u][/u]DB Bench Pull overs:[/b]<br />
10 x 30 kg<br />
10 x 32.5 kg<br />
10 x 35 kg<br />
<br />
[b]100 Decline Press Ups: - as many sets as it takes to hit 100[/b]<br />
x 10, 10, 9, 10, 10, 10, 10, 10, 10, 11<br />
<br />
This was a late, last minute gym session last night. With doing the gym at about 7:45pm, I stayed away from the super pump max so that I would sleep afterwards. Considering both of those I was pleasantly surprised with the reps I pushed. It was the first time that ive managed to get both the flat and incline bench presses under 4 sets for 70 reps. -
[b]Legs session tonight: 121.8 kg - 10 min warm up - 65-70 min work out - 10 min core[/b]<br />
<br />
Warm Up was my Skipping, single leg squat, lunge combo<br />
<br />
[b]Box Squats:[/b]<br />
10 x 60 kg<br />
10 x 90 kg<br />
10 x 110 kg<br />
10 x 130 kg<br />
10 x 140 kg<br />
10 x 150 kg<br />
10 x 160 kg<br />
<br />
I did up to the first 3 reps of the 160 kg all on my own, and finished off the set with a light spot, which I used just to keep me moving.<br />
<br />
[b]Barbell Alternating lunges:[/b]<br />
10 x 60 kg<br />
10 x 62.5 kg<br />
10 x 65 kg<br />
<br />
[b][u]Super set with[/u] Barbell Flat Bench - EXTRA's:[/b]<br />
10 x 60 kg<br />
10 x 80 kg<br />
10 x 90 kg<br />
10 x 100 kg<br />
<br />
[b]Single Leg Leg Press:[/b]<br />
10 es x 80 kg<br />
10 es x 90 kg<br />
10 es x 90 kg<br />
<br />
[b]Single leg Cable Hamstring Curls:[/b]<br />
10 es x 30 kg<br />
10 es x 36 kg<br />
10 es x 39 kg<br />
<br />
[b]DB Box Step Ups:[/b]<br />
3 sets of 10 es x 40 kg es<br />
<br />
[b]Bicycle Curls:[/b]<br />
3 sets of 25 es<br />
<br />
[b][u]Superset with: [/u]Heel Touches with 15 kg plate:[/b]<br />
3 sets of 10<br />
<br />
[b]Russian Twists:[/b]<br />
15 kg - 3 sets of 15 es<br />
<br />
[b]Medicine Ball Throw Crunches with 20 kg medicine ball:[/b]<br />
3 sets of 20 -
Went for a run tonight. Didn't go to well. Tweaked my hamstring half way around which made for a long 2 and a bit km back home. It's not bad, hamstring was just a bit tight after last nights gym. First half went really well, got a good stride out and got up the big hill really well. <br />
<br />
Ice and rest time now. Time to lighten the leg work for a couple days -
Shoulders and Back Session tonight.<br />
<br />
Was absolutely wrecked after work today. Combination of starting studying again, training, and being busy with budgets at work the body was fucked. After a quick lie down after work, and a scoop of Super Pump Max I managed to drag my sorry arse to the gym and was stoked to knock out a decent session.<br />
<br />
[b]Wide Grip Chins:[/b]<br />
BW x 8, 6, 6<br />
<br />
[b]Under hand Close Grip Lat Pull Down:[/b]<br />
10 x 84 kg<br />
10 x 96 kg<br />
10 x 96 kg<br />
<br />
[b][u]Superset with [/u]DB Bent over Flies:[/b]<br />
3 sets of 10 x 15 kg es<br />
<br />
[b]DB Side Raises:[/b]<br />
3 sets of 10 x 12.5 kg es<br />
<br />
[b][u]Superset with [/u]Seated Cable Row:[/b]<br />
10 x 78 kg<br />
10 x 84 kg<br />
10 x 90 kg<br />
<br />
[b]DB Bench Press:[/b]<br />
10 x 40 kg es<br />
10 x 47.5 kg es<br />
10 x 50 kg es<br />
<br />
[b][u]Superset with [/u]Rope Face Pulls:[/b]<br />
10 x 42 kg<br />
10 x 48 kg<br />
10 x 48 kg<br />
<br />
[b]DB Bench Over Row:[/b]<br />
3 sets of 10 es x 50 kg<br />
<br />
[b]Barbell Upright Row:[/b]<br />
10 x 40 kg<br />
10 x 45 kg<br />
10 x 45 kg<br />
<br />
[b][u]Superset with[/u] 20 kg plate front raises:[/b]<br />
3 sets of 10<br />
<br />
[b]Bradford Press:[/b]<br />
20 x 25 kg<br />
20 x 30 kg<br />
10 x 30 kg<br />
<br />
[b]Medicine Ball Crunches:[/b]<br />
3 sets of 20 reps<br />
<br />
Weighed in 122.2 kg tonight. -
Always the way I reckon - when you're feeling low or stressed, the workout picks you up even more than normal. Gives you focus on simple things and leaves the brain alone. <br />
<br />
No matter how much I don't feel like going to karate, I always feel zen like a mofo afterwards -
[u][b]50 min Extra's session tonight based around Biceps and Triceps: (122.5 kg)[/b][/u]<br />
<br />
[b]BW Underhand Chins:[/b]<br />
3 sets of 10<br />
<br />
[b]Dips:[/b]<br />
10 x BW + 20 kg<br />
10 x BW + 30 kg<br />
10 x BW + 30 kg<br />
10 x BW + 30 kg<br />
<br />
[b]DB Bicep Curls:[/b]<br />
3 sets of 10 x 20 kg es<br />
<br />
[b]Flat Bench:[/b]<br />
5 x 60 kg<br />
5 x 80 kg<br />
5 x 100 kg<br />
4 x 115 kg + 1 spoted<br />
2 x 120 kg + 1 spoted<br />
2 x 125 kg + 1 spoted<br />
<br />
[b]Close Grip Bench:[/b]<br />
10 x 50 kg<br />
10 x 60 kg<br />
10 x 60 kg<br />
<br />
[b][u]Superset with:[/u] Standing EZ bar Tricep Extensions:[/b]<br />
10 x 25 kg<br />
8 x 30 kg<br />
8 x 30 kg<br />
<br />
[b]Standing EZ Bar Bicep Curls:[/b]<br />
15 x 25 kg<br />
10 x 30 kg<br />
10 x 30 kg<br />
<br />
[b]Bicep 28's:[/b]<br />
3 sets at 25 kg -
[u][u][u][b]Chest and Triceps today: 120.1 kg (10 min warm up + 55 min session)[/b][/u][/u][/u]<br />
<br />
Warm Up - 10 mins of knee rehab:<br />
<br />
[b]3 trisets of:[/b]<br />
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps <br />
<br />
[b]DB Flat Bench:[/b]<br />
23 x 37.5 kg es<br />
17 x 37.5 kg es<br />
14 x 37.5 kg es<br />
11 x 37.5 kg es<br />
10 x 37.5 kg es<br />
<br />
[b]DB Incline Bench:[/b]<br />
16 x 27.5 kg es<br />
14 x 27.5 kg es<br />
14 x 27.5 kg es<br />
12 x 27.5 kg es<br />
12 x 27.5 kg es<br />
8 x 27.5 kg es<br />
<br />
[b]Cable Cross overs - high to low:[/b]<br />
10 x 36 kg es<br />
9 x 39 kg es<br />
10 x 36 kg es<br />
<br />
[b][u]Superset with 3 sets of 10 BW Dips[/u][/b]<br />
<br />
[b]Cable Cross Overs - low to High:[/b]<br />
10 x 30 kg es<br />
10 x 30 kg es<br />
10 x 30 kg es<br />
<br />
[u][b]Superset with Standing Rope Cable Extensions:[/b][/u]<br />
10 x 42 kg<br />
10 x 51 kg<br />
10 x 51 kg<br />
<br />
[b]DB Bench Flies[/b]<br />
10 x 17.5 kg es<br />
10 x 20 kg es<br />
9 x 20 kg es<br />
<br />
[b][u][u][u]Trisetted with: [/u][/u][/u]DB Bench Pull overs:[/b]<br />
10 x 32.5 kg<br />
10 x 35 kg<br />
10 x 35 kg<br />
<br />
[b][u]And: Tricep Rope Pulldown:[/u][/b]<br />
3 sets of 10 @ 54 kg -
[b]Legs and Bicep Tonight: (120.9 kg)[/b]<br />
<br />
I ran to the gym tonight to loosen up the legs. I havent done anything on the legs since I tweaked my hamstring last Tuesday. It worked a treat as I started to loosen up just before I got to the gym.<br />
<br />
It was 2.4km to run to the gym, and 1.4 km run home.<br />
<br />
The gym session took about an hour.<br />
<br />
[b]BB Bench:[/b]<br />
10 x 105 kg<br />
10 x 105 kg<br />
6 x 110 kg + 4 spotted<br />
<br />
[b]Smith Machine Sprinter Lunges:[/b]<br />
10 es x Bar + 30 kg<br />
10 es x Bar + 40 kg<br />
10 es x Bar + 45 kg<br />
<br />
[b]Bench Squats:[/b]<br />
10 x 60 kg<br />
10 x 110 kg<br />
10 x 125 kg<br />
10 x 142.5 kg<br />
5 x 160 kg<br />
<br />
(Wasn't really feeling these today. The fatigue of not doing them first up kicked in. I also jumped up the weight relatively quickly which I will take the body a bit to get used to. The 160 didn't come easy, but with a spot to support my ribs I knocked out the 5 reps. I tried another couple, and got up but I needed to much of a spot.<br />
<br />
[b]Cable Single Leg hamstring Curls:[/b]<br />
10 es x 30 kg<br />
10 es x 35 kg<br />
10 es x 25 kg<br />
<br />
[b]BB Bicep Curl 28's[/b]<br />
3 sets at 30 kg<br />
<br />
[b]Seated Incline DB Bicep Curls[/b]<br />
10 x 12.5 kg es<br />
10 x 12.5 kg es<br />
10 x 10 kg es<br />
<br />
[b]Standing Overhand Cable Bicep Curl:[/b]<br />
20 x 42 kg<br />
15 x 45 kg<br />
15 x 45 kg